Workout And Words For August 28th – Member’s Appreciation Night!

The day is finally here!  Tonight we will be celebrating the best part of our gym; YOU!!  We have been looking forward and preparing for this day for 2 months now and we are excited to announce that there is over 120 members coming to the Ace’s game tonight to celebrate our Double Edge community!

A few reminders that we should cover before the big night!  First off, all evening classes have been cancelled in preparation for the event.  This means that there is no 3:30, 4:30 or 5:30pm classes tonight!

Secondly, if you haven’t already picked up your tickets, please stop by Double Edge today to get your tickets as you will need them to get into the 250 lounge.   If you are unavailable to get your tickets, please contact [email protected] to let her know that you will be picking your tickets up at  250 lounge.

Lastly, here is a quick timetable of the night!

5:30 to 6pm – Cocktail hour at the 250 Lounge

6pm to 6:30pm – Food will be served/Voting for Instagram contest

6:30pm to 7pm – Announce Instagram winner/Member appreciation video/Special announcement

7pm to 8pm – Game begins/HAVE FUN!!


We are excited to see everyone tomorrow and look forward to the night!  If you have any questions please contact the gym or email [email protected].







Warm Up:  

3 Rounds

15 Russian KB Swings, 20 situps, 20 air squats

Finish with 20 PVC PT, 15 PVC GM



5×10 DB Upright Row EACH side Alternate

90 secl plank

100 Banded Face Pulls

40 Hollow Rocks





Partner WOD


200 m Run (Both)

30 Squat Cleans*


*One Partner Works at a time

95/65, 135/95, 155/105, 175/125


135/95, 155/105, 175,125, 205/140


Welded Lean

Partner WOD

20 Min AMRAP

200m Wall Ball Run (Both) 

50 Wall Balls 20/14*


*One Partner Works at a time


Mobility Of The Day: Gap and Smash (pg. 363)

Improves: Terminal knee pain/tight calves/ankle tightness